W.O.D. 7.6.17

Power Clean

1-1-1-1-1-1-1

***then***

Dumbbell "DT":
5 Rounds for time of:

12 Deadlifts (two corners of the DB touches the ground)

9 Hang Power Cleans

6 Push Jerks

(women use 35# Dumbbells, men use 50# Dumbbells)

(time cap 12:00 Minutes)

Quote:

“Being deeply loved by someone gives you strength, while loving someone deeply gives you courage.”  ― Lao Tzu

W.O.D. 7.5.17

EMOM for 4 Minutes

4 Strict Pull-ups

TEST DAY- RECORD RESULTS

Fran

21-15-9 

Thrusters (65/95#)

Pull-ups

CLICK HERE for the results from (1/11/17)

or CLICK HERE for the results from (4/24/17)

Quote:

“Nobody cares how much you know, until they know how much you care.”

– Teddy Roosevelt

W.O.D. 7.4.17

Join us today for our FREE Friends and Family 4th of July workout at 10:00AM!

We will also offer Open Strength at 10:00AM in the Annex and FREE babysitting in the babysitting room!

In Teams of 4 Complete the following: 

 AMRAP in 30 Minutes 

400 Meter Run 

4 Tire Flips 

30 Burpees 

40 Box Jumps (20/24")

50 Air Squats 

60 Kettlebell Swings (35/53#)

 *The team will run together and flip the tires together. The remainder of the work will be done with 2 athletes working at once.

Quote: 

 We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness. 

-The Declaration of Independence 4 of July, 1776.

King and Queen of Prussia 2017

 Last years winners and the competitors! 

SIGN UP TODAY!

On July 22nd, at 9:00AM in the spirit of the CrossFit Games, your CrossFit KoP Coaches will host our annual competition for all non-coaching members of the gym - The King and Queen of Prussia. Athletes will compete in three or four WODs and when all the dust has settled, the top man and woman will be crowned the King and Queen of Prussia. In addition to bragging rights for the year, the winners will have their names engraved on a trophy that is proudly be displayed in the main lobby and their picture featured on the wall.

We encourage you to participate and take this opportunity to have your friends and family come and watch you compete. The WODs will be carefully designed so that athletes of all levels can participate in the competition. Each workout will consist of fundamental movements that every member of the gym will be able to perform. Scaling is acceptable so please do not be intimidated; however if you choose to scale the WODs, you will be ineligible for winning the competition.

Don't delay, sign up today at the box today or post to comments!! You must sign up by 7/10. Workouts will be announced prior to the event.

Following the competition we will have a "stink and drink"; food and beverage is welcome and we will have some catered to share.

SIGN UP TODAY!

W.O.D. 7.3.17

Join us TOMORROW for a FREE Friends and Family 4th of July Workout at 10 AM....and  Free Babysitting and Open Strength in the annex.

5 Rounds for time of:

30 Wallballs (14/20# to 9/10ft)

5 Squat Snatches (105/155#)

Rest 2:00 Minutes between rounds

Community Notes:

Today we are offering all regular classes.

Tomorrow on the 4th of July we are offering one 10AM "Friends and Family" team workout, FREE babysitting and OPEN strength at 10:00 AM in the Annex. 

Quote:

"Nature is the source of all true knowledge. She hasher own logic, her own laws, she has no effect with out cause nor intervention without necessity. 

-Leonardo da Vinci

Athlete of the Month

Congratulations Miranda 

Hometown: Conshy

Current Location: Bridgeport

Age: 36


Occupation: Full time nursing student and pediatric nurse aide

College: Mccc

How long have you been a CrossFitter? Oh boy, going on 9 years I believe

Did you ever play sports? I tried but wasn't very good

Got some cool (or uncool) hobbies you'd like to share? Hmm, right now all I do is homework and study but when not doing that I love spending time with my niece and nephew.

What is your biggest achievement at CrossFit in the 2017 year? I would say being able to do dubs, pull-ups, rope climbs and a 130# squat clean while pregnant!

What do you feel that you still need to work on? Ha, there are so many things I will need to work on after the baby but I would love to finally get a hspu and a strict pull-up

Goals for the rest of this year? Have a baby, lol

What's your favorite WOD? Annie

How about your favorite food/snacks? I have a slight obsession with wings but I honestly just love food and will even do a little dance and hum a tune when I sit to eat something real good!

What is the craziest workout outside of CF you have ever done? The MS mud run

What’s your least favorite WOD? Anything with running and that lasts longer than 30 min.

Favorite lift/movement? The snatch and Clean and Jerk

What’s your least favorite lift/movement? Push-ups

 What skill are you planning on working on as the new year ​rolls on....?​ strict pull-ups

Whats your favorite piece of workout "gear"? My lifters

What you say is your biggest improvement since starting CF?
My confidence

Who is your favorite coach? I can't pick just one! Every single coach here brings a unique style to the classes they coach. I spent a lot of time in the nooners before starting clinicals so I really enjoyed the coaching of Aimee, Gordy and Steph. Now that I'm back in school I am mostly at the evening classes with Aimee, Keith or Jason and they are all awesome!

PR's to mention? Goals Reached? Nutrition highlights?.. I honestly haven't reached any PR's in the past 7 months other than wod'ng for 2! Maintaining pull-ups this far along was a goal so I would say that! I just wanted to say thank you to all the coaches for choosing me as AOTM for July!!!! I feel so honored. It's been a great 8-9 years with some of the OG crew and the new ones! I have met some pretty amazing people along the way and made some long last friendships. Thank you, all of you!

Check in for Charity

Thank you for checking in during the month of June. 

CrossFit King of Prussia will make a $25 donation to Women Against Abuse. 

For our July Charity we have chosen 'Back on my Feet'. 'Back on My Feet' is a national organization operating in 12 major cities coast to coast, this organization combats homelessness through the power of running, community support and essential employment and housing resources. 

CLICK HERE to check out their website.

When you come to the gym in July, check in on social media with the hashtags #checkinforcharity and #Fit4Feet to add to our donation for July.

W.O.D. 7.2.17

Join us on Tuesday for a FREE Friends and Family 4th of July Workout at 10 AM....and  Free Babysitting and Open Strength in the annex.

4 Rounds for time:

100 Feet Walking Lunge
50 Feet Handstand Walk

4 Rope Climbs 15 feet

Quote:

“Life’s problems wouldn’t be called “hurdles” if there wasn’t a way to get over them.” 

— Author Unknown